| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 1700 |
2 X { |
| 5 X |
50 |
Drill |
(Choice) |
Just fixin some strokes |
50% Effort |
| 5 X |
75 |
Swim |
(Freestyle) |
Strong, Blast, EZ, Sprint |
80% Effort |
| 5 X |
25 |
Sprint |
(Freestyle) |
All Out, as few breaths as possible |
90% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
EZ recovery |
60% Effort |
|
| 2000 |
2 X { |
| 1 X |
100 |
Sprint |
(Freestyle) |
From blocks |
80% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
| 5 X |
100 |
Swim |
(Freestyle) |
HR 160 |
80% Effort |
| 1 X |
200 |
Swim |
(Choice) |
Recovery |
60% Effort |
|
| 1600 |
1 X { |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
400 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
300 |
Swim |
(Freestyle) |
|
80% Effort |
| 1 X |
200 |
Swim |
(Freestyle) |
|
70% Effort |
| 1 X |
100 |
Swim |
(Freestyle) |
|
80% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
|
10% Effort |
|
| Total Yards: 6200 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |